New ways with falafel: this Middle Eastern favorite has evolved from high-fat sandwich to low-fat meal magician - includes recipes - Low-Fat and Fast

Vegetarian Times, Oct, 1996 by Joanne Leonard

Falafel, felafil, felafel: we like it, we just can't spell it. This filling Middle Eastern concoction, traditionally deep-fried patties served in pita pocket bread, first appeared on our culinary scene as street food--exotic, portable and loaded with high-flavor fat.

Nowadays, supermarkets and natural food stores carry a variety of convenient falafel mixes, and best of all, they don't have to be prepared by deep-frying.

Falafel mixes include such diverse ingredients as wheat germ and split peas in addition to the standard garbanzo beans. Everything is ground and seasoned with dried onion, garlic, herbs and spices, among which cumin and turmeric usually predominate.

Luckily, there are as many ways to prepare this basically healthful staple as there are to spell its name. Once reconstituted, falafel is amenable to any number of shapes and to cooking methods that have little to do with fat, such as baking and pan sauteing with cooking spray. However it's cooked, falafel is the perfect foil for colorful vegetables, from shredded zucchini and carrots in a pocket sandwich to a vegetable-based sauce for a baked loaf.

The olive- and raisin-studded Falafel Roll, made with masa harina (Mexican corn tortilla flour), is steamed, then smothered in a sauce of tomatillos, or Mexican green tomatoes and yellow bell peppers. The falafel balls are bound with pureed tofu and baked, then finished in a bubbling tomato sauce. And the Diner Special Loaf is just what the name suggests: a comforting loaf filled with familiar vegetables and topped with a tangle of savvy browned onions. Ketchup on the side completes the dish.

Falafel Roll with Tomatillo-Yellow Pepper Salsa

Saute leftover falafel roll slices in a little olive oil, then serve a top salad preens dressed with salsa. Our tester sheepishly admitted that she liked the roll so much that she ate it for several meals in a row.

Roll: 1 cup falafel mix 1/2 cup mesa harina or cornmeal (see note) 1 cup plus 2 Tbs. water 1/2 cup frozen corn kernels 1/3 cup raisins 12 small pitted green olives. chopped

Salsa: 2 cups tomatillos, husks removed. chopped or green tomatoes (see glossary, p. 134) 1 yellow bell pepper, seeded and chopped 1/2 cup water 2 Tbs. minced fresh cilantro 1 tsp. sugar 1 tsp. salt

ROLL: Combine falafel mix, mesa harina or cornmeal and water. Let stand 5 minutes, then work in remaining ingredients with your hands. Place damp paper towel on countertop or cutting board. Form mixture into a roll about 2 inches high. Wrap towel loosely around roll; transfer to steamer rack or lightly oiled pie pan or heat-proof plate.

Place 1/2 inch of water in large skillet and put steamer rack or plate in skillet (support the plate on an overturned heatproof saucer). Cover skillet; turn heat to high. When steam begins to escape, reduce heat to medium and cook for 10 minutes.

SALSA: Meanwhile, combine salsa ingredients in large saucepan. Cover; bring to a boil over high heat. Cook until vegetables are tender, about 5 minutes.

To serve, lift roll onto cutting board with 2 spatulas; unwrap and slice. Spoon salsa over top. Makes 6 servings of 2 slices and 1/4 cup salsa each.

NOTE: If you are unable to find mesa harina where you live, see p. 27 (Sweet Corn and Mushroom Tamale) for a recipe to make mesa dough with frozen or fresh corn and cornmeal.

VARIATION: Stir 1/2 cup undrained crushed pineapple into the sauce.

PER SERVING 241 CAL.; 8G PROT.; 4G TOTAL FAT (0.2G SAT. FAT); 39G CARB.; 0 CHOL.; 985MG SOD.; 5G FIBER VEGAN

Falafel Balls in Spicy Tomato Sauce

This dish is good ladled over spaghetti and topped with grated Parmesan cheese.

Sauce: 28-oz. can crushed tomatoes 1 cup vegetable broth or water 1 small onion, chopped 1 jelapeno chili, seeded and minced 1 tsp. paprika 1/2 tsp. each salt and pepper

Balls: 1 1/3 cups falafel mix 6 oz. Chinese-style soft tofu, drained and mashed 1/2 cup water 1/2 cup chopped parsley, plus extra for garnish 1 egg, beaten or equivalent Egg

Replacer (see glossary, p. 134) 1 Tbs. vegetable oil

SAUCE: Combine sauce ingredients in large, heavy pot; bring to a boil. Simmer uncovered for 15 minutes, stirring occasionally.

BALLS: Preheat oven to 475 degrees. In medium bowl, mix all ingredients for balls with your hands. Form into 1-inch balls. Place on lightly oiled baking sheet; bake for 8 to 10 minutes. Do not overcook or balls will dry out.

When sauce is done, carefully loosen balls from baking sheet and drop into simmering sauce. To serve, garnish with parsley. Makes 6 servings.

PER SERVING 289 CAL.; 12G PROT.; 7G TOTAL FAT (IG SAT. FAT); 37G CARB.; 28MG CHOL.; 1,333MG SOD.; 4G FIBER. OVO-LACTO/VEGAN

Diner Special Loaf

Provide ketchup for an authentic diner experience. Yogurt or sour cream mixed with chopped herbs is another good topping.

1 large potato, peeled and cut into 1/2-inch chunks 1/ cups water, divided 1/4 tsp. salt 1 cup falafel mix 1 cup frozen peas and carrots 1 Tbs. vegetable oil 2 large onions, sliced thin 2 Tbs. cider vinegar

PREHEAT OVEN to 475 degrees. In covered saucepan, boil potato with 1/2 cup water and salt on high heat until tender, about 6 minutes. Mash potato with cooking water.